Cauliflower Rice-Stuffed Peppers

Cauliflower Rice-Stuffed Peppers

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From: EatingWell.com, May 2018

Slash the calories and carbs of traditional stuffed peppers by swapping white rice for cauliflower "rice." The riced cauliflower is hearty and won't turn to mush during baking. Use an assortment of red, yellow, orange and green peppers to make an appealing presentation.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 large bell peppers (about 2 pounds)
  • 2 cups small cauliflower florets
  • 2 tablespoons extra-virgin olive oil, divided
  • Pinch of salt plus ½ teaspoon, divided
  • Pinch of ground pepper plus ¼ teaspoon, divided
  • ½ cup chopped onion
  • 1 pound lean ground beef
  • 2 cloves garlic, minced
  • ½ teaspoon dried oregano
  • 1 (8 ounce) can no-salt-added tomato sauce
  • ½ cup shredded part-skim mozzarella

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F.
  2. Slice off stem ends of bell peppers. Cut the flesh from the stem and chop. You should have about 1 cup. Scoop out seeds from the pepper cavities. Bring about an inch of water to a boil in a large pot fitted with a steamer basket. Steam the peppers until starting to soften, about 3 minutes. Remove the peppers from the pot and set aside.
  3. Pulse cauliflower in a food processor until broken down into rice-size pieces. Heat 1 tablespoon oil in a large skillet over medium heat. Add the cauliflower rice and a pinch each of salt and pepper. Cook, stirring, until softened and starting to brown, about 3 minutes. Transfer to a small bowl.
  4. Wipe out the pan. Add the remaining 1 tablespoon oil, the chopped bell pepper and onion. Cook, stirring, until starting to soften, about 3 minutes. Add beef, garlic, oregano and the remaining ½ teaspoon salt and ¼ teaspoon pepper. Cook, stirring and breaking up the beef with a wooden spoon just until no longer pink, about 5 minutes. Add tomato sauce and the cauliflower rice; stir to coat.
  5. Place the peppers upright in an 8-inch square baking dish. Fill each pepper with a generous 1 cup of the cauliflower rice mixture. Top each pepper with 2 tablespoons cheese.
  6. Bake until the filling is heated through and the cheese is melted, 20 to 25 minutes.
  • To make ahead: Prepare stuffed peppers through Step 5 and refrigerate for up to 1 day.

Nutrition information

  • Serving size: 1 stuffed pepper
  • Per serving: 374 calories; 22 g fat(7 g sat); 3 g fiber; 17 g carbohydrates; 29 g protein; 81 mcg folate; 83 mg cholesterol; 7 g sugars; 0 g added sugars; 621 IU vitamin A; 250 mg vitamin C; 155 mg calcium; 4 mg iron; 522 mg sodium; 1,010 mg potassium
  • Nutrition Bonus: Vitamin C (417% daily value), Iron (22% dv), Folate (20% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3½ medium-fat protein, 3 vegetable, 1 fat

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